Name: 這就是為什麼您無法集中精力 | 必須改變的 6 個因素 (This is Why You CAN’T FOCUS | 6 Factors That Must Change)
Uploaded: 2025-10-31T18:33:48.000Z
Duration: 10 min 2 s

我們都想在更短的時間內做更多事。

And while we often turn to a variety of different strategies to make that happen, they all rely on one thing your ability to focus.

而我們雖然常會嘗試各種不同的策略來達成目標，但它們都依賴於一件事：你的專注能力。

Let's discuss six simple tactics that will help you develop laser focus.

接下來，我們來聊聊六個能幫助你培養脈衝光專注的簡單技巧。

Jubbal medschoolinsiders.com when we work to improve our focus, we usually implement direct strategies such as the Pomodoro technique or distraction blockers.

Jubbal medschoolinsiders.com 當我們試圖提升專注力時，通常會直接採用像 Pomodoro technique 或 distraction blockers 這樣的策略。

But there are so many indirect factors that contribute to your focus, or lack thereof, from from sleep to your workspace to what you had for breakfast, successful students take a holistic approach to their studying and lifestyle.

但其實有許多間接因素，從睡眠、工作空間到早餐吃了什麼，都會影響你的專注力，或缺乏專注力。成功的學生會採取全面性方法來學習和生活。

Here's what you're missing from your productivity regimen.

這就是你的生產力方案中缺少的部分。

Tactic number one is to set the stage with your work environment.

第一個技巧是為你的工作環境做好準備。

Maintaining your focus is a habit you can build just like any other.

維持專注力就像建立任何習慣一樣，是可以培養的。

In his best selling book, Atomic Habits, author James Clear uses a one space one use.

在他的暢銷書 Atomic Habits 中，作者 James Clear 提出了「一空間一用途」的概念。

This means each space in your home should be reserved for a single task.

這意味著你家裡的每個空間都應該只保留給一個特定的任務。

When you spend enough time on the couch watching TV or eating at the kitchen table, you start to associate those habits with those locations.

當你在沙發上看電視或在餐桌上吃飯花費足夠的時間後，你就會開始將這些習慣與這些地點產生關聯。

As soon as you sit down on the couch, you reach for the remote almost unconsciously.

你一坐到沙發上，幾乎是無意識地就會伸手去拿遙控器。

Preserving one specific space for working or studying will help build the association between the location and the habit.

為工作或學習保留一個特定的空間，將有助於建立地點與習慣之間的關聯。

When you sit down at your desk, you know it's time to start studying.

當你坐在書桌前時，你就知道是時候開始學習了。

Over time, you'll begin to get in the zone as soon as you take a seat or stand at your desk.

隨著時間的推移，你一坐下或站到書桌前，就會開始進入狀態。

Because your desk is reserved for studying and working, avoid completing other activities at your desk.

因為你的書桌是保留給學習和工作的，所以請避免在書桌上進行其他活動。

When you take a break or have a meal, leave your workspace to complete those activities elsewhere.

當你休息或用餐時，請離開你的工作空間，到別處進行這些活動。

Blurring the lines between spaces enables the easier or more entertaining habit to take over.

模糊空間之間的界線，會讓較輕鬆或較有趣的習慣有機可乘。

If you start eating your lunch or scrolling on Reddit at your desk.

如果你開始在書桌上吃午餐或滑 Reddit。

Over time, you'll begin to associate that space with having a snack and browsing social media, leading to reduced focus.

隨著時間推移，你會開始將那個空間與吃點心和瀏覽社群媒體連結起來，導致專注力下降。

Your surrounding environment, and especially whatever's in your line of vision, is just as important.

你的周圍環境，尤其是視線範圍內的東西，同樣非常重要。

For example, keeping apples on your countertop builds an association with healthy eating.

舉例來說，在廚房檯面上放蘋果，會建立起健康飲食的關聯。

Because you see the apples more often, you'll be more inclined to eat them, leading to a healthy habit.

因為你更常看到蘋果，你會更傾向於吃它們，進而養成健康的習慣。

The same goes for studying and the associated distractions you need to limit in your study environment.

學習也是一樣，你需要在你的學習環境中限制相關的幹擾。

The visual cues you associate with breaks, like your phone, television, or bed, must be out of sight when you're working so that you aren't tempted by them.

你將休息與之連結的視覺線索，像是手機、電視或床，在你工作時必須視線之外，以免被誘惑。

To learn more about the teachings from Atomic Habits, check out our video review of the book up here and linked in the description Next, who you spend time with has a direct impact on your focus and efficiency.

想了解更多 Atomic Habits 的教導，可以看看我們對這本書的影片評論，連結在這裡和說明中。接下來，你花時間相處的人會直接影響你的專注力和效率。

You may think of yourself as incredibly independent, but we are all highly social creatures, and

你可能會認為自己非常獨立，但我們都是高度社會化的生物，

we take many of our behavioral cues from those around us, often subconsciously.

我們常常無意識地從周圍的人那裡獲得許多行為線索。

If you spend time with people who have trouble focusing or prioritizing their studies, you'll naturally begin to do the same.

如果你花時間跟那些學習上難以專注或安排優先順序的人在一起，你自然也會開始這樣。

Even if you think you're not influenced by others, you are.

即使你覺得自己不受他人影響，但其實你是有影響的。

Take a close look at the top four to five people you spend the most time with.

仔細看看你最常相處的四到五個人。

Do those people prioritize the healthy lifestyle habits we've already discussed, like nutrition, exercise, and sleep?

那些人會不會重視我們已經討論過的健康生活習慣，像是飲食、運動和睡眠？

Or do they encourage you to stay up late to have just one more drink with them at the bar?

還是他們會鼓勵你熬夜，跟他們在酒吧多喝一杯？

Do they help you prioritize healthy, mindful activities, like going for a bike ride, playing board games, or learning a new skill?

他們會不會幫助你安排像是騎自行車、玩桌遊或學習新技能等健康、正念的活動？

Or do they waste time doom scrolling on social media, making excuses, or complaining about circumstances that are completely within their power to change?

還是他們會浪費時間在社群媒體上滑手機、找藉口，或者抱怨那些他們其實有能力改變的狀況？

You will never fully optimize your focus if you surround yourself with people who habitually distract you and keep you from fulfilling your goals.

如果你身邊總是圍繞著那些習慣性地讓你分心、阻礙你達成目標的人，你永遠無法完全優化你的專注力。

Developing a different habit will be all the harder if your social circle is working against you now.

如果你的社交圈現在正在跟你對著幹，培養一個不同的習慣就會變得更加困難。

This isn't to say you should cut everyone from your life and pursue a life of solitude.

這不是說你要跟所有人斷絕關係，然後過著離群索居的生活。

The relationships you build in school are incredibly important.

你在學校建立的人際關係非常重要。

It may just mean you need to prioritize relationships with people whose goals and values more closely align with your own.

這可能只是表示你需要優先考慮那些目標和價值觀跟你比較相近的人際關係。

The third thing derailing your focus is your eating habits.

第三個讓你專注力失焦的因素是你的飲食習慣。

It may only weigh 2% of your body mass, but

it uses 20% of your body's energy to function.

卻消耗了你身體 20% 的能量來運作。

And when you're studying intensely, it needs even more fuel.

而且當你密集學習時，它需要更多能量。

You'll actually find you get hungry more quickly when studying intensely because you're burning through energy despite not being physically active.

你會發現當你密集學習時，其實會更容易感到飢餓，因為即使沒有在進行體力活動，你也在燃燒能量。

So to help sustain those study periods or longer, intense exams, look to starchy foods instead of sugary ones.

所以為了幫助你撐過那些讀書時間，或是長時間、高強度的考試，與其吃甜的，不如選擇澱粉類食物。

Eating sugary foods can lead to fatigue and decreased alertness within an hour of your meal.

吃含糖食物可能會在一小時內讓你感到疲勞、注意力下降。

Part of this is due to how our body responds to these meals.

這部分是因為我們的身體對這些餐點的反應。

When you eat a meal that's high in glucose, your body releases insulin, a hormone that uptakes glucose, to lower your blood sugar levels.

當你吃高葡萄糖的餐點時，身體會釋放胰島素，一種負責吸收葡萄糖的荷爾蒙，來降低你的血糖。

The trouble is, it can bring your blood sugar too low.

問題是，它可能會讓你的血糖降得太低。

When your glucose levels decrease, less energy is available for the brain, leading to decreased concentration and a dysregulated mood.

當你的葡萄糖水準下降時，大腦可用的能量就更少，導致專注力下降、情緒失調。

This is called reactive hypoglycemia, but it's more commonly known as a sugar crash.

這叫做反應性低血糖，但更常見的說法是「糖分崩潰」。

On the other hand, eating balanced meals from various sources can help improve our focus and prevent these crashes.

另一方面，吃均衡的、多樣化的餐點有助於提升我們的專注力，並避免這種崩潰。

Some of these foods include many varieties of fish that are high in healthy fats like Omega 3, as well as fiber rich foods like beans and spinach and dark chocolate.

這些食物包括很多富含 Omega 3 等健康脂肪的魚類，還有像豆類、菠菜和黑巧克力這些富含纖維的食物。

Complex starches that are high in fiber, such as sweet potatoes, help fuel you for a longer period of time because they won't spike you as severely as having a sugary or heavily processed meal.

富含纖維的複合澱粉，像是地瓜，能提供你更長時間的能量，因為它們不像含糖或高度加工的餐點那樣會讓你血糖急劇升高。

Combining your carbohydrates with fats and proteins will prevent blood sugar spikes too.

把碳水化合物和脂肪、蛋白質一起吃，也能避免血糖飆升。

When drinking, you can easily consume way too much sugar, which leads to slumps in energy, reduced concentration and headaches and in the long term, more serious health concerns like diabetes and heart disease.

喝飲料時，很容易攝取過多糖分，這會導致能量驟降、專注力下降、頭痛，長期下來還可能引發糖尿病和心臟病等更嚴重的健康問題。

This includes sugary drinks like Coke, Red Bull, Gatorade, or coffee or tea with a lot of sugar.

這包括像可樂、紅牛、佳得樂這類含糖飲料，或是加了很多糖的咖啡或茶。

Caffeine, when consumed in excess, can also have a significant negative impact on your health and ability to study effectively.

過量攝取咖啡因也會對你的健康和學習效率產生顯著的負面影響。

Caffeine is alright when consumed in moderation, but

too much coffee can give you the jitters, cause headaches and upset your stomach, none of which are ideal for a long study session.

過多的咖啡會讓你心神不寧、頭痛、胃部不適，這些都不利於長時間的學習。

Check out our videos on how to cycle coffee correctly linked in the description.

看看我們關於如何正確飲用咖啡的影片，連結在說明欄。

Lastly, drinking plenty of water throughout the day also improves your focus.

最後，全天補充充足的水分也能提升你的專注力。

雖然它不是什麼很酷炫的飲料，但

water and proper hydration is absolutely necessary for effective studying.

水分和適當的水合作用對於有效學習是絕對必要的。

Even a slight bit of dehydration can cause headaches and irritability, while lowering attention, concentration and cognition.

即使輕微脫水也會引起頭痛和煩躁，同時降低注意力、專注力和認知能力。

Electrolytes can aid hydration during a long study session or exams.

電解質可以在長時間的學習或考試期間幫助補充水分。

You can find them at most grocery stores, Costco, or online from companies like Element Another aspect of your life that's throwing off your focus is your perspective and mindset.

你可以在大多數雜貨店、Costco，或是在 Element 等公司線上找到它們。你生活中另一個影響專注力的面向是你的觀點和心態。

A negative outlook and a scattered mind prevent you from maximizing your focus.

負面態度和散亂的心思會讓你無法最大化專注力。

Quite simply, if you're unhappy and don't enjoy what you're doing, you won't be able to operate at optimal efficiency.

簡單來說，如果你不開心、不喜歡你正在做的事，你就無法達到最佳效率。

Appreciation and gratitude can do wonders for altering your mindset.

感激和感恩對改變你的心態有奇效。

When you feel annoyed or are feeling down, force yourself to change your self.

當你感到惱火或情緒低落時，強迫自己改變自己。

Talk, take a breath and open your journal or notes app on your phone.

說說話、深呼吸，然後打開你的筆記本或手機上的筆記應用程式。

Rather than writing that you feel annoyed, force yourself to be grateful.

與其寫下你感到惱火，不如強迫自己心存感激。

Instead of saying I really don't want to study for my anatomy exam, say I get to study for my anatomy exam.

與其說「我真的不想讀我的解剖學考試」，不如說「我學得到我的解剖學」。

Isn't it incredible that I am fortunate enough to learn about the human body in this deep way?

我能這麼深入地學習人體知識，是不是很不可思議呢？

Making that little shift to your mindset over and over again will add up over time.

這樣一點一滴地調整你的心態，久而久之就會累積成效。

Soon enough you won't be so bogged down with negatively and you'll find yourself able to approach life with greater focus.

很快你就不會被負面情緒困擾，你會發現自己能更專注地迎接生活。

Reading a chapter while angry or upset will be so much more difficult than reading a chapter while happy and excited to learn.

生氣或不高興時讀書，肯定比開心地、興奮地想學習時讀書還要困難得多。

Similar concepts are outlined in the book Feel Good Productivity by Ali Abdaal.

Ali Abdaal 的書《Feel Good Productivity》中也提到了類似的概念。

Watch our book summary video linked right up here to learn how to build joy into your study habit.

看看我們上面連結的書籍摘要影片，學習如何為你的讀書習慣注入快樂。

The next lifestyle choice that could be hindering your focus is your physical activity.

下一個可能影響你專注的生活方式選擇，就是你的身體活動。

Physical exercise biologically and psychologically improves our cognitive well being affecting multiple brain processes, one of which is our ability to focus.

身體運動能從生理和心理上改善我們的認知健康，影響多種大腦的運作，其中之一就是我們的專注能力。

Physiologically speaking, exercise releases a protein called brain derived neurotrophic factor, also known as BDNF or abreneurin, which supports the growth and survival of neurons in our body, increases blood flow to the brain and improves our cerebrovascular health.

從生理學上來說，運動會釋放一種叫做腦源性神經營養因子（也稱為 BDNF 或 abreneurin）的蛋白質，它能支持我們體內神經元的生長和存活，增加大腦的血流量，並改善我們的腦血管健康。

These biological processes are related to cognitive improvements that lead to better attention and improved executive control functions.

這些生理過程與認知能力的提升有關，能帶來更好的注意力以及改善的執行控制功能。

Psychologically, exercise promotes stronger feelings of well being, self confidence, self efficacy, and

從心理學上來說，運動能促進更強烈的幸福感、自信心、自我效能感和

discipline, which can all lead to increased productivity and focus so many students think they don't have time to include exercise in their busy schedule, but

紀律，這些都能提升生產力和專注力。許多學生認為他們忙碌到沒時間運動，但

it's up to you to set your own priorities.

If you don't block time for exercise and stick to that schedule, it won't happen.

如果你不安排時間運動並堅持下去，那是不會發生的。

No matter how busy your schedule is, you can find time for exercise and your ability to focus depends on it.

無論你的行程多麼緊湊，你都能找到時間運動，而你的專注能力就取決於此。

When I was in residency, I made the decision to bike to and from the hospital.

在我實習期間，我決定騎自行車上下班。

This ensured I got exercise every day and saved me money on my commute.

這確保我每天都能運動，也省了我通勤的費用。

Learn how to find time for exercise in our previous video that breaks down how to exercise with a busy schedule.

看看我們之前的影片，學習如何在忙碌的行程中安排運動。

The last critical factor that's often overlooked is sleep.

最後一個常被忽略的關鍵因素是睡眠。

If you've ever pulled an all nighter, you know how groggy and distracted you feel the next day.

如果你曾經熬夜，你就會知道隔天有多昏昏欲睡、注意力不集中。